Recipes

Homemade Chocolate

October 14, 2019

A healthy alternative to the processed milk chocolate bars when you just need a little something to satisfy that sweet tooth. A versatile recipe that can include any nutrient rich flavour enhancers you have on hand from nuts to shredded coconut to orange zest. 

Mild Coconut Curry Squash Soup

May 08, 2017

This creamy soup is not only nice in the cold weather, but year round. You can thin it out with soup stock or make it thick and pour over quinoa or brown rice. Either way, it's full of vitamin A, fibre, healthy fat; it's not too spicy for the kids and just tastes great!

Fish and Kale Chowder

December 10, 2018

A lighter version of the traditional fish chowder with heart healthy, vision protecting kale and leeks. A truly hearty and delicious soup for breakfast, lunch or dinner.

Easy Coconut Curried Lentils

May 17, 2018

This high-fibre dish contains easy to store soup stock, lentils, canned tomatoes and coconut milk to make on a day when the fridge is looking a little bare. Add more broth and enjoy as a soup or with a side of brown rice or quinoa. You can also replace the spinach with kale. Chop up some stems and add in with the broth and save the leaves for near the end.

Golden Turmeric Tea

January 15, 2018

Looking for a healthy, immune boosting go-to beverage for warmth and comfort during these cold winter months? Keep driving past your local coffee shop and stop here for some Turmeric Tea (aka Golden Tea). With countless scientific studies supporting its potent health benefits, turmeric is known as the 'spice of life' for good reason. 

Ginger Tea

December 11, 2017

This nutritional multitasker is known to:

  • reduce inflammation

  • calm nausea and vomiting (great for morning sickness)

  • reduce gas

  • ward off colds and flu - 'tis the season!

  • enhance the flavour of food

TIP: Peel and freeze your ginger so you always have some on hand. It’s very easy to grate when frozen.

Crispy Kale Chips

December 08, 2017

Move over butt-cushioning potato chips! Give these kale chips a try instead, you just might be surprised.
 

Not only high in Vitamin A, but kale also gives dairy a run for its money as an excellent source of calcium in a more absorbable form. And why is that? Because magnesium works hand in hand with calcium getting it to where it needs to be and what is kale also full of? That's right, magnesium. Cow's milk, not so much.

This would explain why countries who drink very little to no cow's milk but eat a diet full of vegetables and leafy greens have way lower rates of osteoporosis than the countries who follow the dairy-rich Western diet. We are so set on drinking milk and taking calcium supplements that we forget (or don't realize) that calcium gets by with a lot of help from its friends. Without enough supporting magnesium and vitamin D, too much calcium does not do a body good. 

So, if you are heading into the colder months, consider putting Vitamin D drops (and kale) on your next grocery list. 

Baked Sweet Potato Fries

December 05, 2017

High in Vitamin A is the sweet, sweet potato! Although we often associate vitamin A with vision, people who are deficient can suffer from others symptoms such as acne, dry hair, loss of smell, persistent headaches, premature ageing, rough, dry skin and night blindness...just to name a few.

 

One small sweet potato contains approximately 13,000 IUs of vitamin A which surpasses our necessary intake for the day. Some good news for those of you with diabetes, while they are sweet, research has shown that they do not raise blood sugar levels like the white potato and may, in fact, have the opposite effect. This is likely due to their high fibre content which helps to slow down the release of sugar. 

Chunky Veggie Chili

November 01, 2017

Believe it or not, this vegetarian chili is just as comforting, tasty and satisfying as its meaty counterpart. If you add extra mushrooms and chop them finely to mimic ground meat,  you don't have to tell yourself (or anyone else) that it's vegetarian. 

Mixed Bean Salad

September 05, 2017

High in protein, this bean salad tastes better a day or two after it's made making it an easy go-to for a school lunch on its own or as a side dish.

Breakfast Burrito

September 05, 2017

A super easy breakfast if prepared the night before and cooked in the morning. Or easily packed for lunch on the go.

Hearty Beef Stew

September 05, 2017

Use any vegetables you want for this stew, the ones in the recipe are just some ideas. A potato or two is ideal as a natural thickening agent. Like hot sauce? Great, this can help speed up metabolism.

 

May 08, 2017

Packed with healthy fat and protein, this recipe is a delicious and healthier alternative to the traditional favourite. Although still a treat, you don't need to feel guilty when you use heart healthy coconut oil, fibre-filled spelt flour and nutrient dense hemp hearts.

I usually make a double batch so to save on coconut oil I do half coconut oil and half grapeseed oil. They still taste great!

Gluten Free Chicken Nuggets

May 08, 2017

Do your kids love chicken nuggets? With their input on seasonings you can buy your own organic chicken and have fun experimenting with these. The kids can take them for lunch or you can freeze them uncooked. Either way, they will be way healthier for them than the store bought varieties.

Chicken Soup Stock with Spinach and Egg

May 08, 2017

Here is yummy recipe for spinach and egg soup with a bonus recipe included for making your own chicken soup stock. It doesn't take a lot of work and helps you to get the most out of a roasted chicken. Organic chicken is ideal and very rich in nutrients.

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Toronto, ON

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